Walking The Way To Fat Loss

A photo from a twelve mile walk on my latest holiday in Greece.

Why is this relevant you may ask? 

Well the energy balance equation is key in your success. If you are losing weight you need to be in a calorie deficit and if you're gaining weight it is crucial that you are in a calorie surplus.

So if your goal is weight loss you need to be eating less and moving more. This walk burnt over 1000kcal for me at 73kg (calorie expenditure varies based on weight, gender etc). 

Now I don't suggest you go walking 12 miles every cardio session to put yourself in such a large calorie deficit as this would take up too much time and cause too much weight to be lost (if you are eating at maintenance calories or even in a deficit). 

Now what I do suggest is that walking is a great option for cardio- if this is what you enjoy and if it's sustainable for you. 

Burning 250kcal walking will have the same effect on your weight loss as burning 250kcal on the cross trainer, the only difference is it will take more time to burn 250 calories walking. So if you have the time and enjoy walking more than regular cardio, don't sweat it (literally).

If walking isn't for you and you want to lose weight in as little as sixteen minutes per day use the button below. 

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BONUS- Five Fat Loss Hacks (That Don't Involve Walking)

1) Increase your NEAT (non exercise activity thermogenesis). Get more active, fidget, walk to places, pace whilst on the phone.

2) Stay stricter at weekends, don't waste a weeks hard work on alcohol. Go for the lower calorie options if you want to get drunk- and make sure you track it!

3) Cure your sweet tooth with healthier swaps. Go for sugar free jelly, Diet Coke or no calorie monster rather than grabbing a chocolate bar.

4) Plan ahead. Pack low calorie snacks (avoid nuts!)

5) Avoid cooking your foods in high calorie oils or butter, use low calorie sprays; you won't even notice the difference.